Insomnia plagues many Americans. This can come in an acute or chronic form. One common cause is anxiety. It is hard to fall asleep when the mind is over thinking and it is even harder to stay asleep. A lack of sleep leads to waking up feeling drowsy and potentially even more anxious creating a vicious cycle. Here are some things to try to break up with insomnia.
During the Day
It is just as important to control your daytime routine in order to produce a solid night’s sleep.
- Exercise aids in everything! It is important to exercise for overall health as well as aiding in sleep. The other side of this is to remember to exercise during the day and not too close to bedtime.
- Avoid Caffeine and Alcohol
- Caffeinated beverages are a stimulant making it hard to fall asleep. Alcohol may help aid in falling asleep, but actually reduces the possibility of staying asleep.
- Avoid Naps
- Sleeping during the day makes it harder to fall asleep at night.
A nighttime routine is the second line of sleep aid.
- Light Dinner
- It is important to not overeat at dinner time. Indigestion could keep you up at night. Also, don’t go to bed hungry, as hunger keeps you awake. Finding a happy medium is the key.
- Hide Electronics
- Bedtime is the time for sleep (and sex). Watching TV, scrolling through social media, and Netflix should be avoided as the blue light from screens keeps the mind awake. If you must, limit it to more than 30 minutes before sleep.
- Cool Your Room
- Recent studies show that the perfect sleep temperature is between 60-68° Fahrenheit. Your body temperature drops naturally to aid in sleep, so why not drop the temperature of your bedroom?
A regular routine is a sure fire way to make falling asleep more manageable.
- Sleep and Wake Up at the Same Time
- A routine helps aid in letting the body and mind know when it is time to sleep. It is enticing to sleep in on weekends, and newer studies even suggest sleeping in on weekends to catch up on sleep could be beneficial. However, try to not sleep more than an hour.
- Posture has many benefits to health. Naturally, this can be carried over to sleep. Lying on your back and side is the healthiest positions for sleep.
- Invest in a Comfortable Mattress *wink wink nudge nudge*
- Many complain that an uncomfortable mattress is keeping them awake. The average human spends about 1/3 of their life in bed, so why not splurge on a mattress that will provide years of benefits, comfort, and cool?